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Strength

Every 2:30. 5 Sets
5 Strict Chin-Ups (FX: Banded Strict Chin-Ups) (RX+: Weighted)
3 Strict Press (↑)
*Score is Strict Press

Conditioning

AMRAP 15/ w Partner – Split Reps Any Way
30/25 Calorie Row (FX: 25/20)
30 Toes to Bar (FX: 20)
10 Devil’s Press (50/35) (FX: 35/20)

Build up your core strength by doing Ab Attack with Coach Mariah! Class is at 5:45 PM today – sign up on ZenPlanner!

Strength

Every 3:00, 5 Sets
RX: 1 Pause Back Squat + 3 Back Squats (70-75%)
FX: 5 Back Squats (Sets 1-3: 65-70%; Sets 4-5: 70-75%)

Superset Accessory:

Sets 1-3: 20 Underhand Banded Pull-Aparts
Sets 4-5: 10 Prone Swimmers

Conditioning

For Time:
800m Run (FX: 600m)
into…
5 Rounds for Time:
40 Double Unders (FX: 25)
10 Single Dumbbell Goblet Reverse Lunges (70/50) (FX: 50/35) (RX+: Alternating Pistols)
*15:00 Cap

Strength

Every 2:00, 3 Rounds
1) 10 Hip Thrusts (↑) (FX: Glute Bridge w/ 3s Hold at Top)
2) 10-15/10-15 Banded Clamshells
3) 10-15 Ring Rows (RX+: Feet Elevated)

Conditioning

AMRAP 8
15 Situps (RX+: Weighted (15/10))
9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
1 Bar Muscle-Ups (FX: 3 Chest to Bar Pull-Ups) (RX+: 3)

Want a CFR7 Hat? Order yours by September 1st!
Pay $35 by Venmo (@crossfitroute7) to order!

	Weekly Overview	Events/Classes
Monday	Clean and Jerk
Tuesday	Hip Thrust
Wednesday	Back Squat	Ab Attack at 5:45 PM!
Thursday	Strict Chin-Up/Strict Press
Friday	Deadlift
Saturday	Squad WOD	Comp WOD
Sunday	Back Rack Lunge

Strength

Every 2:00, 8 Sets
1-2) 1 Power Clean w/ Pause at Knee + 1 Front Squat + 1 Split Jerk (65-70%)
3-4) 1 Power Clean + 1 Front Squat + 1 Split Jerk (70-75%)
5-8) 1 Squat Clean + 1 Split Jerk (75-80%)
*Off 1RM Clean and Jerk

Conditioning

2022 CrossFit Games Event 4
“Shuttle to Overhead” Jr.

From 0:00-2:00
Run 300m (FX: 200m)
AMRAP Shoulder to Overhead

Rest 1:00

From 3:00-6:00
Run 500m (FX: 400m)
AMRAP Shoulder to Overhead

Rest 2:00

From 8:00-12:00
Run 700m (FX: 600m)
AMRAP Shoulder to Overhead

Barbell – (185/125) (FX: 135/95) (RX+: 225/155)
*Score is total Shoulder to Overheads
*Shoulder to Overhead taken from the floor

Conditioning

AMRAP 30
500/400m Row (FX: 400/300m)
2 Rope Climbs (FX: 1) (RX+: 3)
75 Double Unders (FX: 50)
10 Hand Release Push-Ups (FX: Push-Ups) (RX+: 15)